Skill
EMOM for 10 minutes
1 slow pull squat snatch + 1 squat snatch

Enjoy a little barbell work today before the burpees! You’ll complete two squat snatches today. One with a slow pull off the ground and one at regular speed. The slow pull snatch will help you focus on taking the bar off the ground under control. Keep the bar in close and once you pass your knees you can return to regular lifting speed. The overhead squat position is quite difficult so if you’re not quite ready to work on this you can do both of these lifts with a power snatch or a power snatch into an overhead squat.

Workout of the Day
for time
100, 75 or 50 burpees

If you were with us last March you’ll remember this workout was the first at home workout programmed after the shutdown. While burpees are never fun, hopefully this will be more enjoyable in the gym with friends than it was at home alone! It is up to you to choose how many burpees you are up for today. If you’ve never done 100 burpees before it would probably be best to shoot for something like 50 or 75. Whatever you choose make sure you can keep the intensity up throughout your reps! We sure are happy to be back in the gym with all of you to do this workout!